Submitted by Karen Coello. Serves 6. Preparation time 120 mins. Ingredients: Mince: 1kg beef or lamb mince 2 Tbsp olive oil (add enough to coat meat) 5 sprigs fresh rosemary, destemmed and chopped 1 Tbsp smoked paprika 2 tspn garlic cloves, minced, 1 yellow onion,...
Submitted by Karen Coello Serves 6. Preparation 30 mins. Ingredients: ¼ cup fresh lime juice 2 teaspoons olive oil ½ teaspoon chilli powder ½ teaspoon ground cumin 4 single skinless chicken breast fillets (125g each) (you can use...
Submitted by Karen Coello Serves 4. Preparation time 30 mins. Ingredients: 8 lamb mid-loin chops, well trimmed (you can use pretty much any type of lamb chop) 2 teaspoons reduced fat margarine 1 small onion, finely chopped (about...
Range of Motion is proud to announce our healthy recipe competition. Every week you will have a chance to win one of the world's best books on healthy eating. Just submit a recipe to win! Every week you will have the opportunity to submit as many recipes as you like....
Submitted by David Williams Serves 4. Preparation time 30 mins. Ingredients: 4 large field mushrooms Spinach (heaps!) 4 eggs 500g mince 4 tomatoes Half teaspoon back pepper Teaspoon cumin 1 chilli Method: Set oven to 180 Place mince, pepper, cumin and egg in a...
Submitted by Dan Williams Serves 4. Preparation time 20 mins. Ingredients: 1kg frozen marinara mix 2 large onions 2 cloves garlic (or 2 teaspoons minced garlic from a jar) 1/4 chilli (or large pince of dried chilli flakes) 3 x 400g cans crushed (not diced or chopped)...
Submitted by Alison Smith Serves 4. Preparation time 20 mins. Ingredients: CHICKEN 4 chicken breasts 1tsp paprika 1tsp black pepper 1tsp oregano 1tsp thyme 1/2tsp fennel 1 tsp crushed garlic (approx 2 cloves) SALSA 1tbs lime 1tbs chopped mint 1 mango 1 red capsicum...
Submitted by Alison Smith. Serves 6. Preparation time 30 mins. Ingredients: SALAD 1/4 red cabbage 1/4 normal cabbage 2 carrots 1 red capsicum 1 red onion or spring onions ~700g rump steak or similar DRESSING / MARINADE 2 limes - juiced 2tbs fresh ginger - grated 2...
Reinforcement is arguably the most dominant factor influencing and shaping physical activity levels in children. Positive reinforcement and encouragement from peers and authoritative figures teaches kids that physical activity in both a is not only acceptable, but...
Head to our Facebook page and like us to see all our posts in your newsfeed. In early 2010 I wrote an article for The CrossFit Journal, 'Weakness Bias Training'. In this article, I said: You are only as strong as the weakest link in your exercise chain. The weight...
Summary: Range of Motion athletes completed a highly structured ten week training program. The participants averaged a 28.93% increase in variables measured. Here, we examine the improvement statistics from this sample. Overview:...
Agility is a rarely trained, though highly important component of fitness, especially as pertaining to sporting performance. It is the ability to rapidly modify the body's posititon. Usually we associate this with cutting, weaving and changes of directions in running...
In a contemporary society where sport plays such a vital role in the human psyche, and athletes are often paid in relation to performance, athletic injury is a major factor not only in sport itself, but in the human society radiating from it. Human nature revolves...
The type of learning used for varying situations is reliant on the nature of that skill and the desired outcomes of the learning process. This learning type may vary depending on the skill or situation to be taught and includes...
From a psychological perspective, everything we do is based on our own intrinsic factors, but to an equal extent, on environmental and group factors. It is these interactions and group variables which bring psychological factors to the fore. Thus, to effectively study...
Dawn Gregson shares her experiences with overtraining and comes to some valuable conclusions. Learn from her experience. Over the past six months my training regime has been pretty heavy. I have trained five to six times a week with multiple workouts and practice...
Neoprene knee sleeves are used extensively in Olympic and Powerlifting. We explore one of the possible benefits - proprioception. Proprioception is the information we receive from our muscles informing us of joint position....
Guest author Nina Jurak explores her experiences with compartment syndrome and discusses effective treatment. What started off as numb toes and shin pain was later diagnosed as compartment syndrome in both my lower legs by a...
Methods for learning and practicing a new skill differ dependent on the skill type. Whether relatively simple skills like a box jump, or complex skills like Olympic Lifting, we must take a different approach to ensure movement...
The assessment of swimming starts date back to as early as 1959 (Wilson and Marino, 1983). Whilst there has been much research conducted in comparing different types of swim starts, no conclusive results as to which is better have been found. Primarily, a swim start...
Attention Deficit Hyperactivity Disorder or ADHD is one of the most over diagnosed and misunderstood conditions effecting people in today’s times. Its symptoms include inattentiveness, impulsiveness, hyperactivity and hyper focus just to name a few. Many of these...
Creatine has long been a popular supplement in the bodybuilding community. Ironically, it’s role in strength training has not been as prevalent. Ironically, because one of the primary roles of creatine is in increasing strength....
“Regularly learn and play new sports” Strongman Qualifier. Steve Bray summarises Range of Motion's performance and experience at the WA Strongman Second Qualifier: Recently, myself and five other Range Of Motion athletes...
Regardless of athletic experience, or familiarity with movements, CrossFitters all follow a similar pattern of development. If we can understand this continuum, perhaps we can increase the speed at which we move along it. And for...
Guest author Matthew Webb apologies for the collective barrage that is CrossFit-hysteria. Dear non-CrossFitting friends: please be patient with us. It’s just that we’re really stoked. Disclaimer: this post is going to sound like...
A pre- competition taper acts to allow the recovery of central (nervous system) and peripheral (muscular) fatigue. We examine the literature to explore the fine balance between over-tapering (and thus a drop in performance) and under-tapering (leading to over...
I don't intend to raise any of my own thoughts or opinions in this post, but rather, to review a small sample of a large body of research into post exercise nutrition with the aim of increasing future performance. For those with access to journal articles (either...
In CrossFit, there's generally a limit to the number of movements we see in competition. This is for good reason. There are certain movements that are just better at measuring/testing fitness than others. Prior to a competition, most semi-experienced athletes and...
1) 'Functional Movements': Movements that haven't been invented. Movements that we would have seen people doing 10,000 years ago. Running, climbing, throwing, dragging, picking up, swimming, shouldering, digging, swinging etc. The exercise equivalent of 'Paleo...
The four minute mile is a sporting cliche. It acts as the definitive example of the cascade affect of an individual reaching a benchmark. Roger Bannister cracked the four minutes in 1954. The achievement of this benchmark opened the floodgates. It spawned a global...